Walk / Run Cardio Routine


Improve your speed, time and calorie burn!

Created to build cardiovascular stamina & endurance this “Walk/Run” routine will also improve your running speed & time. In just 30 minutes you will walk and run at a variety of speeds and intensity levels; be prepared to ‘get the sweat on!” Always drink plenty of water and work up to the suggested speeds and Rate of Perceived Exertion.

DESCRIPTION DURATION  SPEED RPE
Warm Up 4:00 3 mph RPE 4
Walk 2:00 4.4 mph RPE 5
Run 1:00 5.5 mph RPE 6
Walk 1:00 4 mph RPE 5
Run 1:00 6 mph RPE 7
Walk 1:00 4 mph RPE 5
Run 1:00 6.5 mph RPE 8
Walk 1:00 4 mph RPE 5
Run 2:00 7 + mph RPE 9
Walk 3:00 4.5 mph RPE 5
Run 3:00 7 + mph RPE 9
Walk 2:00 4 mph RPE 5
Run 1:00 6.5 mph RPE 8
Walk 2:00 4 mph RPE 5
Run 1:00 7 + mph RPE 9
Cool Down 4:00 3 mph RPE 4

 

Be Fit. Be Healthy. Be Happy.